WOD

Wod Monday 12-23-19

For Time

  • 21 Hang Squat Clean (115/75)
  • 5 Rope Climb
  • 15 Hang Squat Clean
  • 3 Rope Climb
  • 9 Hang Squat Clean
  • 1 Rope Climb
  • Goal: Sub 11 min

For Time:

  • 21 Hang Squat Clean (95/65)
  • 5 Lay to Stand Rope Climb or Seated Rope Pull
  • 15 Hang Squat Clean
  • 3 Lay to Stand Rope Climb or Seated Rope Pull
  • 9 Hang Squat Clean
  • 1 Lay to Stand Rope Climb or Seated Rope Pull
  • Goal:?Sub 11 min

Cool Down:

Accumulate the Following:

  • 50 Abmat Sit-Up
  • 50 Band Face Pull
  • 50 Band Good Morning
  • 50 Banded Straight Arm Pull Down

1x:

  • 2-3min Lower Back Smash
  • 10-15 Cat Cow